ATTAGIRL

3 Reasons You SHOULD Workout on Your Period!

This question comes up often for menstruating clients! So, why should you workout on your period? Here are 3 science- backed reasons to hit the iron or the running trail when your Aunt Flo comes to town. 😉

𝐐: 𝐇𝐨𝐰 𝐦𝐮𝐜𝐡 𝐩𝐫𝐨𝐭𝐞𝐢𝐧 𝐬𝐡𝐨𝐮𝐥𝐝 𝐈 𝐚𝐢𝐦 𝐭𝐨 𝐠𝐞𝐭 𝐞𝐯𝐞𝐫𝐲 𝐝𝐚𝐲?

SWIPE + SAVE this post!

I’m sure by now you know how important protein intake is to pretty much ANY fitness goal.

But how do you determine how much protein you need in relation to those goals?

➡️Swipe to see how to calculate your daily protein needs.

‼️IMPORTANT!:
A lot of people are surprised to find they are not getting the amount of protein they need, especially if they have fat loss/ muscle gain goals.

If you’re off by a lot, the goal should be to make incremental increases in the amount of protein you are taking in.

Meaning:
Don’t just start trying to get 150g/ day if you’re only averaging 50g/ day currently. Instead, try adding 15-20 grams per day for a week.

Then the next week aim for 15-20 more grams a day than the week previous. This gives your body time to adjust to taking in more protein and sets you up to be more successful!

Happy FriYAY, Badass 😎

“I hate meal prepping. Is there anything else I can do to help be successful with staying on track?”

YES. Try these hacks to help keep you on track...

💥Chopping and pre-portioning fresh veggies for the week. Store in freezer bags and add them to dishes as you need them!

💥Pre- marinating/ portioning your cuts of protein. Doing this can save you time, and help motivate you on the nights you might be tempted to order in. If the meat is ready to go - you just have to cook it!

💥Thinking about grocery shopping in terms of meals you can make and using the same ingredients to make multiple meals.

✈️ Share this post with someone who is working towards their nutrition goals! 😉

HABIT STACKING 🪜
( Download our free guide and habit tracker! Link in bio!)

This technique is a game changer for those trying to build healthy habits!

Developing healthy habits is the first step into developing a healthy lifestyle. Swipe through to learn about Habit Stacking and how to implement it!

Then hit the link in bio and download your FREE ATTAGIRL Habit Tracker + Guide!

Let’s start this week off 💪🏾 strong!

Comment below with a healthy behavior you want to develop into a habit? 👇🏾

In our previous post on the topic [The Questionable and Racist History of BMI], we spoke about what happens when we use unrealistic standards and flawed testing to diagnose obesity, then build national health standards around it. In short- we have a problem.

Swipe through to learn about some of the ways the Body Mass Index has affected societal perceptions of who is healthy.

3 Things I wish I knew when I started at the gym.

1️⃣Start slow and dont rush the big weights. Your only competition is you. Master the basic movements, and modify them when you need to.

2️⃣Don’t neglect accessory/ core/ mobility work or you will pay for it later. It’s the “unsexy” stuff that usually breeds longevity and resilience.

3️⃣You have to stick to a consistent plan for at least a few weeks to see a difference. Same with nutrition. Stick to something a minimum of 3-4 weeks (sometimes longer) before you determine it's “not working” for you.

‼️Need help figuring out where to start? We got you. Click the link in bio to learn how to start working with an ATTAGIRL coach and take the reins back on your health and fitness.

HEY BADASS! (yeah, you).

Are you ready to:

•Take the reins back in your health and fitness?

• Perform better and get stronger?

• Reclaim YOUR time and invest in the BEST version of YOU.

• Receive the guidance and accountability you need to stay successful and build the sustainable habits you’ll need to create the lifestyle to support your efforts!

Take our hand 🖐🏾 , let’s get your on the road to your goals.

Swipe to learn more about our Online Coaching or click the link in our bio to sign up/ book your call with Coach today!

HEY BADASS! (yeah, you).

Are you ready to:

•Take the reins back in your health and fitness?

• Perform better and get stronger?

• Reclaim YOUR time and invest in the BEST version of YOU.

Take our hand 🖐🏾 , let’s get your on the road to your goals.

Swipe to learn more about our Online Coaching or click the link in our bio to sign up/ book your call with Coach today!

🚨PROUD COACH MOMENT 🚨

This is the whole point ☝🏾. Thank you to our clients and athletes who put their trust in us to help them towards their goals. YOU the real MVPs!

We help you take the reins back on your health and fitness.

Are you ready to talk to your coach? If so click the link in bio and learn how you can get started with ATTAGIRL.

𝗗𝗶𝗱 𝗬𝗼𝘂 𝗞𝗻𝗼𝘄?
𝙏𝙝𝙚 𝙌𝙪𝙚𝙨𝙩𝙞𝙤𝙣𝙖𝙗𝙡𝙚 (𝙖𝙣𝙙 𝙧𝙖𝙘𝙞𝙨𝙩) 𝙃𝙞𝙨𝙩𝙤𝙧𝙮 𝙤𝙛 𝙩𝙝𝙚 𝘽𝙈𝙄

There are some obvious and not-so-obvious ways that fitness, race, culture, and gender intertwine.

And we are going to spend some time this Summer exploring and unpacking some of the ways that fitness has helped shape our view on things like body image, and what we deem to be a “healthy” or “unhealthy” body. (Hint: you can not tell just by looking at someone).

In addition, BMI was not created to diagnose or identify obesity or with individual health in mind, it was instead a statistical analysis tool for populations.

The man who created it, was Lambert Adolphe Jacques Quetelet.

“If the average man were completely determined, we might consider him as the type of perfection,”....

“And everything differing from his proportion or condition would constitute deformity or disease ... or monstrosity.”

This is an excerpt from Quetelet’s book, A Treatise on Man and the Development of His Faculties. He became somewhat obsessed with identifying the physical characteristics of l’homme moyen or the “ideal man.”

Stating there is an ideal human automatically suggests there are humans who are inferior or less than the ideal, and now we had the formula to measure it. 𝘞𝘩𝘢𝘵 𝘤𝘰𝘶𝘭𝘥 𝘨𝘰 𝘸𝘳𝘰𝘯𝘨, 𝘳𝘪𝘨𝘩𝘵?

Swipe through to learn more about the history of the BMI, why it was created, and the reason it is basically BS.

We’re you surprised to learn this? Let’s talk about it!

(Hydrostatic Weighing and Dexa scans remain the two of the most reliable diagnostic tools to report body fat to lean mass ratio. More on those in a later post 😉)

𝙃𝙤𝙬 𝙩𝙤 𝘿𝙚𝙩𝙚𝙧𝙢𝙞𝙣𝙚 𝙔𝙤𝙪𝙧 𝘿𝙖𝙞𝙡𝙮 𝙋𝙧𝙤𝙩𝙚𝙞𝙣 𝙉𝙚𝙚𝙙𝙨⁠⁠
(𝘚𝘢𝘷𝘦 𝘵𝘩𝘪𝘴 𝘱𝘰𝘴𝘵 𝘧𝘰𝘳 𝘭𝘢𝘵𝘦𝘳!)⁠⁠
⁠⁠
We have talked about the importance of protein intake before. We know that protein is a very important part of our fitness and nutrition because it:⁠⁠
⁠⁠
✅ Helps us maintain lean body mass (muscle)⁠⁠
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✅ Repairs muscle tissue and help our body synthesize new muscle⁠⁠
⁠⁠
✅ Is beneficial when you are looking to change your body composition (cut or bulk).⁠⁠
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Knowing this usually leads folks to their next question, as it did with one of our Team Training clients!⁠⁠
⁠⁠
𝙎𝙤 𝙝𝙤𝙬 𝙢𝙖𝙣𝙮 𝙜𝙧𝙖𝙢𝙨 𝙤𝙛 𝙥𝙧𝙤𝙩𝙚𝙞𝙣 𝙨𝙝𝙤𝙪𝙡𝙙 𝙄 𝙗𝙚 𝙚𝙖𝙩𝙞𝙣𝙜? ⁠⁠
⁠⁠
Maybe she sounds a lot like you. Read on...⁠⁠
⁠⁠
This client is hitting it hard 3 days a week with resistance training, in addition to hitting some steady-state and long state cardio sessions throughout the week. ⁠⁠
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𝙎𝙝𝙚 𝙞𝙨 𝙖𝙘𝙩𝙞𝙫𝙚 and while she would like to cut some body fat, her goals are 𝙩𝙤 𝙢𝙖𝙞𝙣𝙩𝙖𝙞𝙣 𝙢𝙪𝙨𝙘𝙡𝙚. ⁠⁠
⁠⁠
She is in a 𝙘𝙖𝙡𝙤𝙧𝙞𝙘 𝙙𝙚𝙛𝙞𝙘𝙞𝙩 and knows this will support her 𝙬𝙚𝙞𝙜𝙝𝙩 𝙡𝙤𝙨𝙨 𝙜𝙤𝙖𝙡𝙨, so long as she pays close attention to her 𝙥𝙧𝙤𝙩𝙚𝙞𝙣 𝙞𝙣𝙩𝙖𝙠𝙚.⁠⁠
⁠⁠
*She is not obese and nor does she suffer from any underlying health conditions. (That last part is important when setting macronutrient goals!)*⁠⁠
⁠⁠
She became the inspiration for this post! You know who you are 😉⁠⁠
⁠⁠
Using the step-by-step approach laid out in the infographic we are able to determine that our athlete should be aiming for between 102-141 𝙜𝙧𝙖𝙢𝙨 𝙤𝙛 𝙥𝙧𝙤𝙩𝙚𝙞𝙣 𝙥𝙚𝙧 𝙙𝙖𝙮. ⁠⁠
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𝘓𝘪𝘯𝘬 𝘪𝘯 𝘰𝘶𝘳 𝘣𝘪𝘰 𝘵𝘰 𝘤𝘩𝘦𝘤𝘬 𝘰𝘶𝘵 𝘰𝘶𝘳 𝘢𝘵-𝘩𝘰𝘮𝘦 𝘱𝘳𝘰𝘨𝘳𝘢𝘮𝘴 𝘢𝘴 𝘸𝘦𝘭𝘭 𝘢𝘴 𝘰𝘶𝘳 3 𝘢𝘯𝘥 5 𝘥𝘢𝘺 𝘚𝘵𝘳𝘦𝘯𝘨𝘵𝘩 𝘢𝘯𝘥 𝘚𝘵𝘳𝘦𝘯𝘨𝘵𝘩 𝘢𝘯𝘥 𝘊𝘰𝘯𝘥𝘪𝘵𝘪𝘰𝘯𝘪𝘯𝘨 𝘱𝘳𝘰𝘨𝘳𝘢𝘮𝘴! ⁠⁠